07Feb
HomeGrown CrossFit - CrossFit
A.: Metcon (No Measure)
3 Rounds
Ring push ups ×10
Strict Toes to bar x 10 or Leg raises × 15
Barbell box step up ×10 (5 each)
B. : Metcon (6 Rounds for reps)
Team of 2 ::
Every 3 mins (6 Rounds)
30/22 Cal. Bike/Ski
24 T2B
Max Squat Cleans (R+185/125, Rx 155/105)
- Rest 1 min between rounds
- One person works at the time.
- Score max squat cleans per round.
06Feb
HomeGrown CrossFit - CrossFit
A: Front Squat
On the 0: 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Note: Record 1 at 96%
B: Metcon (Time)
18 Min Cap
1500m Row (1200m Run or 75/50 Cal Assault) *5-6 min max on row
30 Deadlifts (R+ 225/155, Rx 165/125) Scale to approx. 70% of 1RM
45 Lateral Barbell Burpees
05Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 Barbell Curls
10 Ring Dips (Bench Dips)
25 Banded Rows
25' DB Bear Crawl (R+50/35, Rx 40/25)
B: Metcon (Time)
4 Rounds
5 Lungester (R Rev Lunge, L Rev Lunge + Thruster) (R+95/65, Rx 75/55)
20 Ab Mat Sit Ups
30 Double Unders (60 Singles or 5/3 Ski Erg)
400m Run
04Feb
HomeGrown CrossFit - CrossFit
A: Push Press (10 Rep )
Establish a 10 Rep Max Push Press.
It may be helpful to follow the following sets when building:
4 sets of: 5-6 Reps
1-2 Attempts: 10RM
Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts.
Aim for 2-3, 10 Rep attempts as build to our heaviest lift.
B: Metcon (Time)
21-15-9:
Wallballs (R+20/14, Rx 16/12)
Pull-ups Rx+ Chest to Bar
Thrusters (R+95/65, Rx 75/55)
Box Jumps (R+24/20, Rx 20/16)
Kettlebell Swings (R+53/35, Rx44/26)
03Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
On the 2:30 x 3 Rounds:
40 Double Unders (Scale to 60 Single Unders)
15 GHD Sit-ups (Scale to Weighted Ab Mat Sit Ups)
Max Distance Handstand Walk in Time Remaining (Scale Handstands to Bear crawl or Box Shoulder Taps
B: Metcon (No Measure)
5 Rounds
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike or Ski
AMRAP 10 Meter Shuttles
2 Minute Rest Between Rounds
* We want around 1 minute at the shuttle run station, Therefore, adjust the Row, Bike or Ski calories. Cap is minutes.
*With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity
*The goal is to stay within a 2-3 shuttle run range for each round
02Feb
HomeGrown CrossFit - CrossFit
A: Back Squat ( 5-Rep Re-Test (20min))
Build to a heavy 5 Rep Back Squat. Warm up is as follows;
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
After warm-up percentages, find a new baseline today on our 5 Rep. Compare to the start of the 5 Rep test cycle on (DEC 9th).
After 5 Rep Max is found. Record in Wodify.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 Strict Pull-ups (Scale to banded strict pull-ups or Ring Rows)
10 Overhead Squats (R+95/65, Rx 75/55) (Scale to Front Squats)
15 Deadlifts
*While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light